Push (normal workout) Pull (normal workout) + Shoulders + Triceps. Legs (normal workout) + Biceps + Forearms. I know it might seem weird doing biceps on "leg" day, but it works. If you want to, you can even do biceps first, so you're not training them when already fatigued from squats, Romanian deadlifts, etc. 1.
3 or 6 days Per Week. The push pull leg split is best done either 3 or 6 days per week. However, you can do it with a 4 or 5 day schedule as well by just picking up on the day you left off each week. A 3 day push pull leg split is best done with one day rest in-between workout days. i.e. M, W, F or Tu, Th, Sa.
Over the next eight weeks, the goal is to build muscle and get stronger. This will be done with an eight-week program that requires you to hit the weights four days a week. These workouts will be intense and challenging if you do them right, so there will be no need to double them up or find additional time to train.1. The Pull Up. The pull up is a classic exercise and one that is used to target the muscles of the upper back. The movement accomplishes the vertical pull movement pattern. The pull up is thought to be one of the best back exercises for lats. However, not a lot of people can perform them.
A push/pull split is ideal for people who don’t like leg days. Rather than devote an entire workout to your lower body, you do a little bit of leg work every time you train. That is, the push day workouts involve some exercises that focus on your quads, such as the squat or leg press, while the pull day workouts will include some work for